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Sunday, August 25, 2013

Betaine For Strength, Size & Endurance Gains: 2.5g/Day For 6 Weeks Does the Trick - Even in Advanced Trainees

If you feel like a shadow of yourself, betaine may help - specifically with metabolically demanding workouts.

"Six-weeks of betaine supplementation improved body composition, arm size, bench press
work capacity, attenuated the rise in urinary HCTL, and tended to improve power (p = .07)
but not strength." (Cholewa. 2013) That's not just the conclusion to the latest paper Jason Cholewa et al. have just published in every supplement junkie's favorite scientific journal (do I have to mention it's the one of the International Society of Sports Supplementation,ISSN?), it's also exciting news on trimethylglycine and further evidence that it has the potential to queue up in the short line of effective dietary supplements you may spend money on without having a guilty conscience.

Obviously a pretty solid training program that was (no surprise) able to increase muscle size, strength and strength endurance irrespective of whether the subjects received

When do you take betaine? After checking back with the author, I can now tell you that the betaine can be taken at any time point and that you may want to have it with a meal to avoid stressing your gastrointestinal system.

What is somewhat surprising, at least in my humble opinion, though, is the greater increase in bench press volume (figure 2, left) in the first microcycle and the "comeback" of the placebo group afterwards. Considering the fact that this parameter did not improve in previous studies at all, and comparing the workload on the chest day during the different microcycles, the researchers managed a reasonable explanation for this observation:

"Given improved work capacity with higher volume resistance
training prescriptions, and the lack of improvement during micro-cycle 2 which imposed less
of a metabolic demand (4 sets of 4–6 repetitions with 3 min rest), it is likely that betaine
poses the most ergogenic potential in resistance training exercise protocolsthat impose higher
metabolic demands.

Betaine is actively taken up by skeletal muscle during periods of stress,
and may be ergogenic as an osmolyte by protecting sensitive metabolic pathways against
cellular hypertonicity such as protein turnover, amino acid and ammonia metabolism, pH
regulation, and gene expression. Specifically, betaine maintains cellular hydration to
protect myosin ATPase and myosin heavy chain proteins against denaturation by urea.
Moreover, the affinity of troponin for Ca
2+
,
and thus force production, is negatively affected
by reductions in protein hydration." (Cholewa. 2013)

Or put simply: The more metabolically challenging (~high volume) the workout the greater the chances you will benefit from taking betaine aka trimethylglycine (not be confused with betaine HCL, the digestive aid).

"Body recomposition" in trained athletes is what could betaine make a huge success

Against that background it seems only logical that the back squat work capacity improved nearly twofold compared to placebo during microcycle 3 (4 sets of 4–6 repetitions with 3 min rest; data not shown). You could even argue that the increases in muscle cross-sectional area (CSA) with betaine may occur only in the arms, because biceps and triceps are hammered directly and indirectly and thus at a relatively higher volume than the legs.

Eventually, the volume increase, or rather the improved handling of the metabolically demanding workouts, could also explain the highly desirable body recomposition effects we see in the betaine group. Less metabolic waste cluttering around = improved effects on body composition...? Well, the HCTL levels and changes in homocysteine the scientists measured would not support this notion. However,

"[...] betaine supplementation may have
impacted body composition via other mechanisms. Betaine has been shown to elevate plasma
GH and IGF-1, and increase Akt phosphorylation in human skeletal muscle (Apicella. 2012). In mice
betaine improves insulin sensitivity by restoring activation of IRS1 and the subsequent phosphorylation of PI3K/Akt by 50-100% in a concentration-dependent manner (Jakubowski. 2009). Thus, it
is possible that by elevating anabolic hormones and enhancing downstream cellular signaling,
betaine may have improved muscle protein synthesis, thus leading to an increase in lean
mass." (Cholewa. 2013)

An alternative explanation Cholewa et al. present pertains to the osmo-regulatory effects of betaine, which may have lead to a "cellular swelling without an appreciable increase in myofibril protein accretion" (Cholewa. 2013). Obviously, these are not the gains you are looking for, but in view of the fact that Keller et al, were able to show that this correlates with decreases in proteolysis it would at least minimize the amount of protein that's getting lost from the musculature right after you "pumped" it into it (Keller. 2003).

What do eggs and homocysteine have in common? None of them causes heart disease. Eating eggs nay even prevent it by modulating the lipoprotein profile and cholesterol efflux (read more)

Bottom line: The study at hand adds more and, above all, highly relevant (human study, advanced trainees) evidence that betaine (2.5g/day in two servings) could make a valuable addition to the supplementation regimen of fitness models, physique competitors and bodybuilders, alike.

With its long-proven ability to reduce homocysteine levels () it has also been implicated as an agent that may prevent heart disease... unfortunately, this assumption is based on the hypothesis that homocysteine plays a causative role in the development of heart disease and neither this nor the beneficial effects of choline & betaine on CVD are proven facts (Folsom. 1998; HCS. 2002; Olthof. 2005).

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The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.